12 strong showed up for a beautiful Friday morning at Juggernaut. No FNGs, minimal disclaimer and we were off:
Side Straddle Hop x20
Good Mornings x20
Imperial Walkers x20
Sir Fazio x10 forward x10 overhead seal clap x10 reverse
Mountain Climbers x20
Head to the play equipment for pull ups and squats.
Split the PAX into two groups. Group 1 AMRAP pull ups while Group 2 does AMRAP squats. Flapjack.
Repeato
Repeato (If you’re doing as many pull up reps this time as the first time, you are lying or cheating)
Head to the rock pile for Goldirocks.
Grab a rock. Grab a larger rock. Grab a rock smaller than the first. Following exercises by round:
Curls 1- Large rock x20 2- Large rock x15 3-Med rock x20 4- Med rock x15 5- Large rock x20
OH Press 1- Large rock x20 2- Large rock x15 3-Med rock x20 4- Med rock x15
Tricep Ext 1- Med rock x20 2- Med rock x15 3- Small rock x20 4- Small rock x15
Bent over row 1-Large rock x20 2- Large rock x20 3-Large rock x20 4- Large rock x20
Head to the soccer field.
Sprint the width of soccer field. Split back into ones and twos.
Group 1 run the hill in the corner of the field that heads into the woods 3 times.
Group 2 AMRAP Lunges. Flapjack.
Repeato with 2 trips up the hill and Prison Squat as exercise.
Repeato with 2 trips and monkey humpers
Line up on sideline. Sprint the field with 20 merkins on other sideline.
Sprint back with 20 diamond merkins.
Sprint back with 20 merkins.
Run back to rock pile. Sprint back to parking lot as if three bears were chasing you.
Mary
LBCs
Freddie Mercuries
Box Cutters
Am Hammer
COT
Mule on March 4 (Could be anywhere from 2-4 hours depending on who you believe. All agree “if you can do this, you can do the mule”. Regardless of what “this” is.)
Continued prayers for Java’s Dad.
ManRam’s family.
Head Gear’s wife after surgery and continued cancer treatment. (if you haven’t seen the sign-up genius to help out by bringing them a meal, ask about it)
Friend of Noriega dealing with some personal issues
Pygmy’s daughter dealing with anxiety and panic attacks.
I think I have the PAX listed correctly, but if not, just sound off in comments. My apologies if I left you out, you’re welcome if I added you and you weren’t there.
Best moment of the workout…
“Anybody feel led to take us out?” After a brief moment, 2.0 Spud steps up like a man and takes us out with strong words. Apple doesn’t fall far from the Dingo tree.
